Nattō vs. Macadamia — In-Depth Nutrition Comparison
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The main differences between nattō and macadamia
- Nattō has more iron, zinc, calcium, and vitamin C; however, macadamia has more manganese, vitamin B1, vitamin B3, fiber, and vitamin B6.
- Daily need coverage for manganese for macadamia is 113% higher.
- Macadamia has 11 times less vitamin C than nattō. Nattō has 13mg of vitamin C, while macadamia has 1.2mg.
- Nattō is lower in saturated fat.
- Nattō has a higher glycemic index than macadamia.
Food types used in this article are Natto and Nuts, macadamia nuts, raw.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +155.3% |
| Contains more PotassiumPotassium | +98.1% |
| Contains more IronIron | +133.1% |
| Contains more ZincZinc | +133.1% |
| Contains more SeleniumSelenium | +144.4% |
| Contains more MagnesiumMagnesium | +13% |
| Contains more CopperCopper | +13.3% |
| Contains less SodiumSodium | -28.6% |
| Contains more ManganeseManganese | +170.4% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +983.3% |
| Contains more Vitamin B2Vitamin B2 | +17.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +5300% |
| Contains more Vitamin B1Vitamin B1 | +646.9% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +252.6% |
| Contains more Vitamin B6Vitamin B6 | +111.5% |
| Contains more FolateFolate | +37.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Monounsaturated fat | 2.43g | 58.877g | 141% |
| Manganese | 1.528mg | 4.131mg | 113% |
| Fats | 11g | 75.77g | 100% |
| Vitamin B1 | 0.16mg | 1.195mg | 86% |
| Iron | 8.6mg | 3.69mg | 61% |
| Saturated fat | 1.591g | 12.061g | 48% |
| Polyunsaturated fat | 6.21g | 1.502g | 31% |
| Calories | 211kcal | 718kcal | 25% |
| Protein | 19.4g | 7.91g | 23% |
| Vitamin K | 23.1µg | 19% | |
| Zinc | 3.03mg | 1.3mg | 16% |
| Vitamin B3 | 0mg | 2.473mg | 15% |
| Vitamin C | 13mg | 1.2mg | 13% |
| Fiber | 5.4g | 8.6g | 13% |
| Calcium | 217mg | 85mg | 13% |
| Potassium | 729mg | 368mg | 11% |
| Vitamin B5 | 0.215mg | 0.758mg | 11% |
| Vitamin B6 | 0.13mg | 0.275mg | 11% |
| Choline | 57mg | 10% | |
| Copper | 0.667mg | 0.756mg | 10% |
| Selenium | 8.8µg | 3.6µg | 9% |
| Magnesium | 115mg | 130mg | 4% |
| Vitamin E | 0.01mg | 0.54mg | 4% |
| Vitamin B2 | 0.19mg | 0.162mg | 2% |
| Phosphorus | 174mg | 188mg | 2% |
| Folate | 8µg | 11µg | 1% |
| Carbs | 12.68g | 13.82g | 0% |
| Net carbs | 7.28g | 5.22g | N/A |
| Sugar | 4.89g | 4.57g | N/A |
| Starch | 1.05g | 0% | |
| Sodium | 7mg | 5mg | 0% |
| Tryptophan | 0.223mg | 0.067mg | 0% |
| Threonine | 0.813mg | 0.37mg | 0% |
| Isoleucine | 0.931mg | 0.314mg | 0% |
| Leucine | 1.509mg | 0.602mg | 0% |
| Lysine | 1.145mg | 0.018mg | 0% |
| Methionine | 0.208mg | 0.023mg | 0% |
| Phenylalanine | 0.941mg | 0.665mg | 0% |
| Valine | 1.018mg | 0.363mg | 0% |
| Histidine | 0.512mg | 0.195mg | 0% |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +145.3% |
| Contains more WaterWater | +3945.6% |
| Contains more OtherOther | +66.7% |
| Contains more FatsFats | +588.8% |
~equal in
Carbs
~13.82g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -86.8% |
| Contains more Poly. FatPolyunsaturated fat | +313.4% |
| Contains more Mono. FatMonounsaturated fat | +2322.9% |
